Intuitive Health by Gabriella Ratner

Intuitive Health by Gabriella Ratner CLINICAL NUTRITION, SPECIALISING IN MENTAL HEALTH, DIGESTION AND OVERALL WELLNESS. Delicious personalised meal plans for health and wellbeing

Clinical Nutritionist and Health coach

Soup season = skin season! 🍲✨ This  goulash soup  is rich in slow-cooked bone broth—a great source of collagen to suppor...
22/07/2025

Soup season = skin season! 🍲✨ This goulash soup is rich in slow-cooked bone broth—a great source of collagen to support healthy skin, joints, and gut. Nourishing soups like this keep you hydrated, pack in plenty of veggie antioxidants. Your skin (and body) will thank you!

Goulash Soup | Serves 6

Ingredients:
- 800g beef chuck, cut into cubes
- 2 tbsp ghee or butter
- 2 onions, diced
- 3 cloves garlic, crushed
- 2 tbsp sweet paprika
- 1 tsp caraway seeds
- 1 large red capsicum, diced
- 1 carrot, sliced
- 1 medium potato, peeled and cubed
- 1 medium tomato, chopped
- 1L beef bone broth
- 1 bay leavf
- 1 tsp sea salt (more to taste)
- ½ tsp black pepper
- 100ml sour cream, to serve)
- Fresh parsley to finish

How-to:
1️⃣ Heat ghee/butter in a large pot. Brown beef in batches; set aside.
2️⃣ Sauté onions until soft, add garlic, paprika & caraway; cook 1 min.
3️⃣ Add capsicum, carrot, and tomato. Cook 3 mins.
4️⃣ Return beef, then add broth, potato, bay leaf, salt & pepper.
5️⃣ Simmer gently 60–90 mins, until beef is tender & soup is rich.
6️⃣ Serve hot, sprinkled with chopped parsley & a spoonful of sour cream!

Tag me if you slurp it! 🥄❤️

Perfect for these chilly, rainy Sydney days, this soup is pure comfort in a bowl and ready in 20 min. . Fibre , vitamins...
01/07/2025

Perfect for these chilly, rainy Sydney days, this soup is pure comfort in a bowl and ready in 20 min. . Fibre , vitamins, and minerals from zucchini and peas, plus protein and collagen from bone broth add to that Gruyère made from raw milk, containing probiotics, which help with gut health and digestion. Its alai full of vitamins like B12, A, and D. Plus, it’s a great source of healthy fats and essential minerals such as zinc and phosphorus.

🥣 Zucchini & Pea Soup with Gruyère Sourdough Croutons

Serves: 6

Ingredients:
- 2 tbsp olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 600g zucchini, diced
- 300g frozen peas
- 900ml bone broth
- 120ml cream
- Salt & pepper to taste

Gruyère Sourdough Croutons:
- 3 slices sourdough bread
- 100g Gruyère cheese, grated
- 1 tbsp olive oil

Instructions:
1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft.
2. Add zucchini; cook 5 minutes. Stir in peas and bone broth; simmer 10–15 minutes until vegetables are tender.
3. Add cream, blend soup until smooth. Season with salt and pepper.
4. For croutons: Brush sourdough slices with olive oil, sprinkle with Gruyère, and grill/toast until golden and bubbly.
5. Serve hot soup with Gruyère croutons on top.

Slow-Roasted Lamb Shanks with Carrot & Gremolata 🍋✨Lamb is packed with protein, iron, zinc, and B vitamins for muscle an...
30/06/2025

Slow-Roasted Lamb Shanks with Carrot & Gremolata 🍋✨

Lamb is packed with protein, iron, zinc, and B vitamins for muscle and energy. Slow-roasting with carrots and veggies adds gut-friendly fiber and antioxidants, while the fresh gremolata boosts vitamin C and flavor food, made wholesome! ✨

When you slow-cook lamb shanks, the connective tissues (rich in collagen) breaks down into gelatine. Collagen and gelatine are great for supporting healthy skin, joints, and gut lining.

Ingredients (Serves 4):
- 6 lamb shanks
- 3 carrots, cut in quarters
- 2 onions, chopped
- 2 celery sticks, chopped
- 4 garlic cloves, smashed
- 250ml dry white wine
- 400ml beef or lamb stock
- 2 tbsp tomato paste
- Olive oil, salt & pepper

Gremolata:
- 1 small bunch parsley, chopped
- 1 garlic clove, finely sliced
- Zest of 1 lemon
- 2 tbsp olive oil

How To:
1️⃣ Sear shanks until browned. Remove.
2️⃣ Sauté onions, celery & garlic. Stir in tomato paste for 1 min.
3️⃣ Add wine; reduce; add stock, carrots and shanks.
4️⃣ Cover & roast at 160°C for 2–2.5 hrs, till super tender.
5️⃣ Mix gremolata ingredients.
6️⃣ Serve shanks with carrots, a spoon of sauce, and lots of fresh gremolata on top.

🔖 Save this recipe for your next special dinner & tag me if you try it!

❤️

Today’s lunch Vietnamese Chicken Salad Recipe (Serves 4)Ingredients:For the Salad:- 300g cooked chicken breast, shredded...
28/05/2025

Today’s lunch

Vietnamese Chicken Salad Recipe (Serves 4)

Ingredients:

For the Salad:
- 300g cooked chicken breast, shredded
- 100g wombok (Chinese cabbage), finely sliced
- 1 Lebanese cucumber, diced
- 1 red capsicum , diced
- 1 medium carrot, grated
- 1/2 small red onion, thinly sliced
- 1/4 cup fresh coriander , chopped
- 2 tablespoons sesame seeds, toasted
-
For the Dressing:
- 3 tablespoons fish sauce
- 2 tablespoons lime juice
- 1 tablespoon maple syrup
- 1 tablespoon soy sauce or coconut aminos
- 1 clove garlic, minced
- 1small red chilies, finely sliced

Instructions:

1. Prepare the Vegetables:
- In a large bowl, combine the wombok, cucumber, capsicum, carrot, red onion, and coriander.

2. Add the Chicken:
- Gently fold in the shredded chicken until well mixed with the vegetables.

3. Make the Dressing:
- In a small bowl, whisk together the fish sauce, lime juice, maple syrup , soy sauce, minced garlic, and sliced chilies.

4. Combine:
- Pour the dressing over the salad and toss to combine thoroughly.

5. Serve:
- Top with toasted sesame seeds

❤️ Enjoy your Vietnamese chicken salad! 🥗✨

Dinner - So, even though I’m  cozying  up in my favourite knits, I don’t shy away from salads.As colder weather arrives,...
20/05/2025

Dinner - So, even though I’m cozying up in my favourite knits, I don’t shy away from salads.

As colder weather arrives, it’s important to boost your immune system. Salads with cooked seasonal greens and colorful vegetables provide essential vitamins, antioxidants, and fibre—crucial for staying healthy during flu season.

🥗Quick Grilled Chicken Salad with Avocado, Mint, and Green Beans

Ingredients

Marinated Chicken:
- 500 g chicken tenderloin
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp coriander powder
- Salt and pepper

Salad:
- 200 g baby spinach
- 1 cucumber, sliced
- 1 avocado, sliced
- 1/2 red onion, thinly sliced
- 100 g green beans, blanched
- Fresh mint leaves

Mint Dressing:
- 50 ml olive oil
- 30 ml lemon juice
- 20 g fresh mint, chopped
- 20 g fresh coriander, chopped
- 1 garlic clove, minced
- Salt and pepper

Instructions

1. Marinate Chicken:
- Mix olive oil, lemon juice, garlic, cumin, coriander, salt, and pepper. Marinate chicken for at least 30 minutes.

2. Grill:
- Grill the chicken for 6-7 minutes on each side until cooked. Let it rest and then slice.

3. Blanch Green Beans:
- Boil green beans for 2-3 minutes, then cool under cold water.

4. Assemble Salad:
- On a plate, layer spinach, cucumber, avocado, red onion, and green beans. Top with sliced chicken.

5. Make Dressing:
- Whisk together olive oil, lemon juice, mint, coriander, garlic, and season. Drizzle over salad.

6. Serve:
- Garnish with fresh mint leaves and enjoy ❤️

28/04/2025
Vietnamese Grilled Chicken served with chili sauce, lettuce cups, shallots, coriander, and an Asian-style salad. serves ...
23/04/2025

Vietnamese Grilled Chicken served with chili sauce, lettuce cups, shallots, coriander, and an Asian-style salad. serves 6

Ingredients

For the Chicken Marinade:
- 1.5 kg chicken thigh fillets (boneless, skinless)
- 3 tablespoons fish sauce
- 2 tablespoons soy sauce
- 2 tablespoons brown sugar
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 tablespoon lemongrass, finely chopped (or a few drops of lemon juice as substitute)
- 1 teaspoon black pepper

For Serving:
- 1 head of baby cos lettuce, leaves separated
- 4 shallots, finely sliced
- A handful of fresh coriander leaves, roughly chopped
- chilli sauce
-
For the Asian Salad:
- 2 cups shredded cabbage (white )
- 1 carrot, julienned
- 1 cucumber, thinly sliced
- 1 red capsicum,thinly sliced
- 1 spring onion, thinly sliced
- 1 tablespoon sesame oil
- 2 tablespoons rice vinegar
- Salt and pepper to taste
- 1 tablespoon sesame seeds

Instructions

1. Marinate the Chicken:
- In a bowl, combine fish sauce, soy sauce, brown sugar, vegetable oil, minced garlic, lemongrass, and black pepper. Mix until well combined.
- Add the chicken thigh fillets to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for best flavor)

2.Prepare the Salad:
- In a large bowl, combine the shredded cabbage, julienned carrot, sliced cucumber, sliced capsicum , and spring onion.
- Drizzle with sesame oil and rice vinegar. Season with salt and pepper to taste. Toss to combine well. Set aside.

3.Grill the Chicken:
- Preheat the grill or barbecue over medium-high heat. Remove the chicken from the marinade, letting excess marinade drip off.
- Grill the chicken for about 5-7 minutes on each side, or until fully cooked and golden brown.

Enjoy ❤️

Did you know zucchini is actually a fruit? 🍃🥒 Packed with antioxidants & fibre, it pairs perfectly with ricotta, a prote...
02/04/2025

Did you know zucchini is actually a fruit? 🍃🥒 Packed with antioxidants & fibre, it pairs perfectly with ricotta, a protein-rich cheese that supports muscle growth & bone health!

Zucchini Bake with Ricotta

Ingredients

3 medium zucchini (about 600g), thinly sliced - long ways

1 onion, finely chopped

2 cloves garlic, crushed

400ml tomato passata

250g ricotta cheese

100g grated mozzarella cheese

50 g grated parmesan

2 tbsp olive oil

1 tsp dried oregano

salt and pepper to taste

Instructions

1️⃣ Preheat oven to 180°C .
2️⃣ Heat olive oil in a pan over medium heat. Sauté onion for 3-4 minutes, then add garlic and cook for another minute.
3️⃣ Pour in tomato passata, season with oregano, salt, and pepper, and let simmer for 5 minutes.
4️⃣ In a baking dish, layer zucchini slices, then spread some ricotta, followed by tomato sauce. Repeat until all ingredients are used.
5️⃣ Sprinkle the grated cheese on top.
6️⃣ Bake for 30-35 minutes, until golden and bubbling.
7️⃣ Let it rest for 5 minutes before serving.

Almost summer call for salads! 🌞🥗 Boosting my salad game with roasted pumpkin, feta, hazelnuts, pear, and red onion - an...
05/10/2023

Almost summer call for salads! 🌞🥗 Boosting my salad game with roasted pumpkin, feta, hazelnuts, pear, and red onion - and I will add protein - fish, steak, lamb cutlets…. 💪 "

Ingredients:

- 300 grams of pumpkin, peeled and diced
- 100 grams of rocket
- 150 grams of feta cheese, crumbled
- 50 grams of hazelnuts, toasted and roughly chopped
- 1 pear, thinly sliced
- 1 small red onion, thinly sliced

For the dressing:

- 3 tablespoons of extra virgin olive oil
- 1 tablespoon of balsamic vinegar
- 1 teaspoon of Dijon mustard
- Salt and pepper to taste

Instructions:

1. Preheat your oven to 200°C

2. Place the diced pumpkin on a baking sheet, drizzle with a bit of olive oil, and season with salt and pepper. Roast in the preheated oven for about 20-25 minutes or until the pumpkin is tender and slightly caramelized. Allow it to cool.

3. While the pumpkin is roasting, prepare the dressing. In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, salt, and pepper. Set aside.

4. In a large salad bowl, combine the rocket, crumbled feta cheese, toasted hazelnuts, sliced pear, and red onion.

5. Once the roasted pumpkin has cooled slightly, add it to the salad.

6. Drizzle the dressing over the salad ingredients and gently toss everything together until well combined.

7. Serve your pumpkin, rocket, feta, hazelnut, pear, and red onion salad immediately as a delicious and nutritious meal.

Enjoy your salad ❤️

Ginger is one of my favourite spices to use - it has a long history of medicinal use. Some studies suggest that ginger m...
03/10/2023

Ginger is one of my favourite spices to use - it has a long history of medicinal use. Some studies suggest that ginger may help lower blood sugar levels by improving insulin sensitivity, making it potentially beneficial for individuals with type 2 diabetes. and also for losing weight.

Its also great for skin health due to its anti inflammatory and even anti aging properties. Healthy skin starts within!

Chicken Wombok Salad

Ingredients:

For the Salad:

2 cups shredded wombok (Chinese cabbage)
1 cup cooked chicken breast, shredded or diced
1 large carrot, grated
1/4 cup fresh coriander leaves, chopped
3 spring onions, thinly sliced
2 tablespoons sesame seeds, toasted
For the Dressing:

2 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon honey
1 teaspoon sesame oil
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon freshly grated ginger
Salt and pepper to taste

Instructions:

Prepare the Dressing: In a small bowl, whisk together the soy sauce, rice vinegar, honey, both oils, minced garlic, and freshly grated ginger. Season with salt and pepper to taste. Set the dressing aside.

Prepare the Salad: In a large salad bowl, combine the shredded wombok , cooked chicken breast, grated carrot, chopped fresh coriander leaves, and sliced green onions.

Pour the prepared dressing over the salad ingredients.

Gently toss all the ingredients together until they are well coated with the dressing.

Serve: Transfer the salad to serving plates or bowls.

Top with Sesame Seeds

You can also chill it in the refrigerator for a short time if you prefer it cold.

Sunny days call for salad - with plenty of protein of course Ingredients:For the Beef:400g beef sirloin - usually 2 stea...
27/09/2023

Sunny days call for salad - with plenty of protein of course

Ingredients:

For the Beef:

400g beef sirloin - usually 2 steaks
salt and pepper to taste

For the Salad:

200g mixed salad greens
1 punnet cherry tomatoes, halved
1 cucumber , halved and sliced
1 small red onion, thinly sliced
1/4 cup fresh coriander leaves
1/4 cup fresh mint leaves

For the Dressing:

Juice of 2 limes
2 tablespoons fish sauce
1 tablespoon coconut sugar
1 garlic clove, crushed
1 small red chilli, minced (adjust to taste)

Instructions:

Prepare the dressing. In a separate bowl, whisk together the lime juice, fish sauce, coconut sugar, garlic, and minced chilli. Adjust the sweetness and spiciness to your liking.

Heat a pan over high heat.super hot and smoking. pat the beef dry and sprinkle with salt and pepper on both sides.

Pan fry the steak for about 2-3 minutes on each side or until they reach your desired level of doneness. Remove from heat and set aside. Let it rest for 10 minutes, then slice

In a large salad bowl, combine the mixed salad greens,tomaotes, cucumber, sliced red onion, fresh coriander leaves, and fresh mint leaves.

Add the grilled beef slices to the salad.

Pour the 1/2 dressing over the salad and toss everything together until well coated. serve with the rest of the dressing on the side.

Almost feels like summer so something fresh for dinner calls! I am absolutely loving these  flakes, a blend of 5 differe...
22/08/2023

Almost feels like summer so something fresh for dinner calls!

I am absolutely loving these flakes, a blend of 5 different organic locally farmed and also wild harvested seaweeds, each with an amazing taste and nutrient profile. So Umami in flavour and yummy.

Seaweed is so high in iodine( so important for thyroid function, especially during pregnancy), magnesium, which is important for basically everything - over 300 reactions in your body!

The chilli flakes with seaweed are also super yummy and add a full flavour profile to a everything with sea salt, pepper, chilli and sumac.

Address

Suite 22, Level 4, 201 New South Head Rd
Edgecliff, NSW
2027

Opening Hours

Tuesday 9:30am - 5pm
Wednesday 12pm - 3pm
Thursday 10am - 5pm

Telephone

0425 262 144

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